If anyone has questions or needs advice on eating/ training...

**amyt878** · 01-12-2008 06:03

Just thought I would lend a hand...I am not a personal trainer, but I am very into health and fitness and feel I have a lot to offer.
I am here...

**DALLASMUM** · 01-12-2008 13:03

i was wondering if you can answer a question for me, i have one of those pilates machine (it uses rubber bands to adjust tension and you also are using your body weight as well. would that be considered a weights type exercise?

i have just started losing weight and trying to find some toning exercises to go with my regular walking and yoga or should i say my attept at yoga coz im not very good at it, i was always the uncoordinated kid at school and i still am now.

Thanks heaps if you can help
Trish

**amyt878** · 02-12-2008 05:43

Originally Posted by DALLASMUM

i was wondering if you can answer a question for me, i have one of those pilates machine (it uses rubber bands to adjust tension and you also are using your body weight as well. would that be considered a weights type exercise?

i have just started losing weight and trying to find some toning exercises to go with my regular walking and yoga or should i say my attept at yoga coz im not very good at it, i was always the uncoordinated kid at school and i still am now.

Thanks heaps if you can help
Trish

I think it is great that you are trying to incorporate different things into your routine.
How much weight are you trying to lose?
Yoga is a great tool for your mind and also to loosen muscles and get a good all over stretch.
Pilates is excellent for elongating and great for the tummy!
To actually "tone" your body weights are your best bet.
If you cannot go to a gym and prefer to do things at home, you can buy a couple sets of dumbbells and I can help you with some exercises to "tone".
Toning is basically losing fat and replacing it with lean muscle mass. Weights are ideal for this.
Good Luck!

**Mum&bubs** · 02-12-2008 17:07

Hi

I've gained almost 10kgs in the last 3 months and I've noticed that my stomach and thighs are the one's taking the hit. Could you offer any good exercises that are targeted at weight loss for those areas?

**amyt878** · 03-12-2008 05:55

Originally Posted by Mum&bubs

Hi

I've gained almost 10kgs in the last 3 months and I've noticed that my stomach and thighs are the one's taking the hit. Could you offer any good exercises that are targeted at weight loss for those areas?

Hi

Well, we all seem to have our trouble spots where we gain weight first. For women, it is usually the lower half and for men usually their bellies.

There are no actual ways to "spot reduce", to lose weight, you have to lower your body fat... but, it can definitely be fixed...

What are you doing at the moment exercise wise?

I would recommend doing some cardio like HIIT... I'll post a link on what it is... basically you do short bursts and this REALLY works, it really melts off the fat. Of course, to lose weight your diet has to be in check. I don't believe in "diets", but just eating in moderation and picking the better choices. Let me know if you need help with that...

HIIT: http://en.wikipedia.org/wiki/High-in...erval_training

Weight are always key to changing your body shape. Cardio is great for your heart and also losing fat, but weights are what change the shape of your body and make it tighter. I can also help with this if you need it.

Let me know if this all makes sense...

**fiveofus** · 04-12-2008 22:06

Hi,

Just read the HIIT article and so going to do that!! Unfortunately I am limited to being able to use a treadmill at the moment as I need to fit my exercise in around 3 kids (one only 8 weeks old) and my DH's work hours don't help (I am a morning exerciser!)

I would love some inspiration for some healthy meal and snack options, especially lunch! I am not a sandwich fan and have been having a salad with eg tuna/egg etc for lunch but I am a) getting bored and b) wondering if salad is giving DS3 wind (still BF)....
Dinners we tend to do a lot of meat and vege (I have been trying to leave the sweet/potato off my plate). I need some inspiration for food that is good for a hungry DH, a 4yo, 2yo and BFing mum who would like to lose 15-20kgs! I love exercise, especially running (when I get the time!) but also love my food!!

Thanks!

**amyt878** · 05-12-2008 05:52

Originally Posted by fiveofus

Hi,

Just read the HIIT article and so going to do that!! Unfortunately I am limited to being able to use a treadmill at the moment as I need to fit my exercise in around 3 kids (one only 8 weeks old) and my DH's work hours don't help (I am a morning exerciser!)

I would love some inspiration for some healthy meal and snack options, especially lunch! I am not a sandwich fan and have been having a salad with eg tuna/egg etc for lunch but I am a) getting bored and b) wondering if salad is giving DS3 wind (still BF)....
Dinners we tend to do a lot of meat and vege (I have been trying to leave the sweet/potato off my plate). I need some inspiration for food that is good for a hungry DH, a 4yo, 2yo and BFing mum who would like to lose 15-20kgs! I love exercise, especially running (when I get the time!) but also love my food!!

Thanks!

HIIT is great. A lot of people look at me funny when I drop DD off at the creche and I am back in under 30 mins, but let me tell you sprinting for 30 seconds and then resting 60 seconds and repeating about 6-7 times is a killer! Keeps your body burning calories long after you finish...

As for meals, there are great ideas out in cyber-space, but I tend to try and eat something like this:

Breakfast: Porridge and egg white omellette or sometimes boiled
( Pancakes can also be made with oats/ protein powder. There are various recipes and they can taste yum)

Snack: Usually a protein shake as I exercise about 930-1030am. Protein is ESSENTIAL! Protein makes you feel fuller for longer and is absolutely necessary in weight loss and maintenance.

Lunch: I know sandwiches can get old. When I do have them, I have either a mountain bread wrap or a sandwich on Burgen. Usually turkey or tuna.

Snack: Handful of almonds or yoghurt or some fruit

Dinner: Either Chicken/Fish/Beef with veggies and either brown rice or sweet potato

There are so many options with spices and mixing things up.

Some ideas for protein:
Cottage cheese
Yoghurt
Almonds
Eggs
Chicken
Turkey
Natural Peanut Butter
Tuna
Salmon
Lean cut Beef

It really is easy once you start eating healthy.

Something to try and stay away from are processsed foods. Making your own sauces, having more natural foods which are less in sugar.

I hope I have not confused you... feel free to ask me if anything is unclear...

**noddy** · 05-12-2008 07:08

hi i would so love to have some help with a program i need structure and routine. I am not overweight and i am good with eating. i just dont know how often to weights and which and carido. i love to run and i have a crosstrainer and weights station. i would love some help i am going nowwhere with my toning.

**diesal444** · 05-12-2008 07:40

Hi and thanks for the advie in advance.

I have just recently lost 9 kgs and am looking to lose another 9 or so.
I did it using a treadmill and watching my food intake, recently I have found this to be pretty boring but have limited opportunity to do much else.
My DP works at night and doesnt get up till 11am and goes again at 3pm and I work full time shiftwork, usually starting at 3am. Going to the gym would be impossible with these working hours and a 2 year old, so what else can i do at home to alternate with the treadmill?
I was thinking about getting a step and a dvd to do at night whilst DD is asleep. I know its better to excercise in the morning but that is just not possible most of the time.
My work is the killer, and to be honest I hate excersing but I do feel better afterwards of course.
So in between being tired from getting up at 2am most days, a 2year old and DP's hours what would you suggest to keep it interesting at home????
Thanks

**amyt878** · 05-12-2008 14:52

Originally Posted by noddy

hi i would so love to have some help with a program i need structure and routine. I am not overweight and i am good with eating. i just dont know how often to weights and which and carido. i love to run and i have a crosstrainer and weights station. i would love some help i am going nowwhere with my toning.

That is great that you like to exercise, it makes it a lot easier to get your head around a new program.

There are so many sites that have sample weight routine programs for beginners. Following a weights routine for a good 6 weeks, you will start to notice results. Consistency is key!

I would try doing HIIT on the cross trainer. You can do 20 mins of this and get just as good results as a long session. IE... Do a 3 min warm-up on level 5, then do a 30 second sprint on level 8 or 9 and have a 60 second recovery on level 5. Repeat 6 or 7 times, you will be sweating!!!

I would suggest maybe 2 days weights and 3 days cardio...

For weights, you can choose 2 full body workouts or split it up. Ie.. one day upper, one lower.

This is a good start:

http://exercise.about.com/cs/exbegin...limplement.htm

Hope this makes sense...